Imagine a dish that combines the vibrant flavors of the Mediterranean into one easy, nutritious meal. Mediterranean-Style Tuna Quinoa Pie with Feta and Sun-Dried Tomatoes brings together tender tuna, fluffy quinoa, and bold ingredients like feta cheese, olives, and sun-dried tomatoes for a savory pie that’s bursting with flavor. Whether you’re meal prepping, hosting a dinner, or craving a balanced, protein-packed dish, this recipe is sure to impress.
Why You’ll Love This Mediterranean-Style Tuna Quinoa Pie
- Nutritional Powerhouse: Packed with protein from tuna, quinoa, and eggs, and loaded with vitamins from the vegetables and herbs.
- Bursting with Flavor: Mediterranean staples like feta, sun-dried tomatoes, and olives add rich, savory depth.
- Quick and Easy: This recipe is straightforward and perfect for weeknight dinners or meal prepping.
- Versatile: You can enjoy it warm, at room temperature, or even chilled for a refreshing take.
Ingredients for Mediterranean-Style Tuna Quinoa Pie
Here’s everything you need to make this savory pie:
| Ingredient | Quantity |
|---|---|
| Tuna (in water, drained) | 2 cans |
| Large eggs | 2 |
| Feta cheese (crumbled) | ½ cup |
| Black olives (chopped) | ½ cup |
| Sun-dried tomatoes (chopped) | ½ cup |
| Cooked quinoa (or rice) | ½ cup |
| Red onion (finely chopped) | ½ |
| Garlic (minced) | 2 cloves |
| Dried oregano | 1 teaspoon |
| Dried thyme | ½ teaspoon |
| Fresh parsley (chopped) | ¼ cup |
| Black pepper | ¼ teaspoon |
| Salt (optional) | ¼ teaspoon |
| Olive oil | 1 tablespoon |
| Lemon juice | 1 tablespoon |
| Breadcrumbs (optional, topping) | ½ cup |
| Parmesan cheese (optional) | 1 tablespoon |
How to Make Mediterranean-Style Tuna Quinoa Pie with Feta and Sun-Dried Tomatoes
1. Preheat the Oven
Set your oven to 375°F (190°C). Grease a baking dish or pie pan with a thin layer of olive oil to prevent sticking.
2. Prepare the Quinoa
Cook the quinoa according to package instructions if it isn’t already prepared. Let it cool slightly. Leftover quinoa or cooked rice works well as an alternative.
3. Mix the Ingredients
In a large mixing bowl, combine the drained tuna, cooked quinoa, red onion, garlic, feta cheese, black olives, sun-dried tomatoes, and parsley. Stir thoroughly to ensure the ingredients are evenly distributed.
4. Add Seasonings
Sprinkle in the oregano, thyme, black pepper, and salt (if using). Drizzle olive oil and lemon juice over the mixture, then stir again to enhance the flavors.
5. Incorporate the Eggs
Lightly beat the eggs in a small bowl. Pour them into the tuna mixture, stirring well to bind all the ingredients together.
6. Assemble the Pie
Transfer the mixture into the prepared baking dish, spreading it out evenly. If using breadcrumbs and Parmesan cheese, sprinkle them on top for a golden, crispy crust.
7. Bake the Pie
Place the dish in the oven and bake for 25–30 minutes, or until the top turns golden brown and the pie is firm to the touch.
8. Cool and Serve
Allow the pie to cool for a few minutes before slicing. Serve it warm, at room temperature, or even cold for a delightful Mediterranean meal. Pair it with a side salad for added freshness
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~220 |
| Protein | ~18g |
| Fat | ~10g |
| Carbohydrates | ~10g |
| Fiber | ~2g |
| Sodium | ~450mg |
Tips for Success
- Draining the Tuna: Ensure you thoroughly drain the tuna to avoid excess moisture in the pie.
- Customizing Ingredients: Swap quinoa for rice or couscous, or add extra vegetables like spinach or zucchini for variety.
- Crispy Topping: If you love a crunch, don’t skip the breadcrumb and Parmesan topping. A drizzle of olive oil over the breadcrumbs before baking adds even more crispness.
- Reheating: This pie reheats beautifully in a 350°F (175°C) oven for 10 minutes or in a microwave for a quick meal.
Pairing Ideas
This Mediterranean-Style Tuna Quinoa Pie shines on its own but pairs well with:
- Greek Salad: A classic medley of cucumbers, tomatoes, and olives with a tangy dressing.
- Roasted Vegetables: Zucchini, eggplant, and bell peppers complement the pie’s flavors.
- Pita Bread and Hummus: Serve alongside for a complete Mediterranean experience.
FAQs About Mediterranean-Style Tuna Quinoa Pie with Feta and Sun-Dried Tomatoes
1. Can I use fresh tuna instead of canned tuna?
Yes! Cook and shred fresh tuna before using it in the recipe.
2. Is this dish gluten-free?
It can be! Use gluten-free breadcrumbs or skip them entirely to make it suitable for gluten-free diets.
3. Can I freeze the pie?
Absolutely. Once baked and cooled, wrap it tightly in foil or place it in an airtight container before freezing. Reheat directly from frozen in a 350°F oven.
4. What can I substitute for quinoa?
You can replace quinoa with cooked rice, couscous, or even bulgur wheat for a similar texture.
5. How long does the pie stay fresh?
Store the pie in an airtight container in the fridge for up to 3 days.
6. Can I make this recipe ahead of time?
Yes, prepare the mixture and assemble the pie in advance. Refrigerate it (unbaked) for up to 24 hours, then bake when ready.
Conclusion: A Mediterranean Delight You’ll Want to Make Again
This Mediterranean-Style Tuna Quinoa Pie with Feta and Sun-Dried Tomatoes is a delightful blend of healthy, flavorful ingredients that transport your taste buds to the Mediterranean. With its simple preparation, versatility, and wholesome nutrition, it’s the perfect dish for any occasion. So gather your ingredients, preheat the oven, and get ready to enjoy a slice of this savory goodness.